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Week 14 - September 28-October 4
(Preview)
Day 1: Practice on the water, 20min warm up, then: 4 x 1000m (1st set at R22, last 250m R24 / 2nd set at R24, last 250m R26). Last 10 strokes, open rate. Everyone can choose what rate they are comfortable to step up to, as long as it is higher than the base rate. The goal is sustainability of the rhythm and spee...
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Week 13 - September 21-27
(Preview)
Day 1: Practice on the water, 20min warm up, then: 20 x 20 strokes @ R24 firm pressure, followed by 20 strokes recovery pace. During 20 strokes, focus on one continuous drive with blades coming out of the water clean. Once completed, keep it firm at R20 till the end of the session focusing on control...
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Week 12 - September 14-20
(Preview)
While the air quality is above 7 (which is in the high risk range), we shouldn't risk our health by any vigorous activity outdoors and should stay indoors with the windows closed for anyone with compromised breathing issues. In the event our air clears, below is our week 12 workouts:Day 1: Practice on...
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Week 11 - September 7-13
(Preview)
Day 1: Practice on the water, firm pressure. Maximum distance in 60min @ R22. Day 2: Practice on the water.Warm up for 30min, then 8 x 500m @ R26 + last 10 strokes any rate 28+ Sustain the speed throughout the pieces. Erg: warm up for 25min, rest 3min2 x 9min Over-Under9min = 3 x 1min R24 followed by 2m...
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Week 10 - August 31-September 6
(Preview)
Day 1: Practice on the water, firm pressure. Maximum distance in 60min @ R20. Day 2: Practice on the water. Warm up for 30min, then 8 x 500m @ R26. Sustain the speed throughout the pieces. Erg: warm up for 25min, rest 3min 2 x 9min Over-Under 9min = 3 x 1min R24 followed by 2min R28.
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Week 9 - August 24-30
(Preview)
Day 1: Practice on the water, firm pressure steady row R20.Every time you turn around 1k mark do 12 strokes of standing start combined with the last 10 strokes of 1000m race piece (power piece at R28). Then transition to R20 for remainder of 1K.Focus on consistency of the blade height above the water an...
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Week # 8 - August 17-23
(Preview)
Day 1: Practice on the water, firm pressure, steady state row @ R20.Every time you turn around 1k mark and at the club, do 12 strokes of standing start. Focus on consistency of the blade height above the water and handle movement around catch and finish. Day 2: Practice on the water. Warm up for 30mi...
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Week 7 - August 10-16
(Preview)
Day 1: Practice on the water, firm pressure steady row @ R20.After your warm up, every time you turn around at the 1k mark and at the club, do 7 strokes of standing start. Work through the sequence of a startFocus on consistency of the blade height above the water. Day 2: Practice on the water. Warm up...
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Week 6 - August 3-9
(Preview)
Day 1: Practice on the water, firm pressure steady row.Stay at R20, firm pressure, every 750m 12 strokes at R26. Be effective at the catch without missing water. Focus is to connect to the water earlier. (Sit up tall at catch and bring hips to heels/compress as well as you can. Think of lengthening th...
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Week 5 - July 27-August 2
(Preview)
Day 1: Practice on the water, firm pressure steady row. Stay at R20, firm pressure, every 750m 12 strokes at R24. Be effective at the catch without missing water to connect to the water earlier. Day 2: Practice on the water. Warm up for 30min, then 4 x 1km (1k = 500m R20, 250m R22, 250m R24) 3-5 min rest be...
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Week 4 - July 20-27
(Preview)
Continue working on blade clearance during recovery + entry phase. Day 1: Practice on the water, firm pressure steady row.750m regular row + 250m pause drills (during these 250m pause every 4th stroke). You can alternate the following pause drills:1) Pause at the finish. During the pause the b...
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Week 3 - July 13-19
(Preview)
Continuing working on blade clearance during the recovery phase. Day 1: Rowing - Technical session:Pause drills: During the session, work on three different pause drills. As an example, you can combine the drills in the following way: warm up for 2km, then alternate 1k of doing a drill (1 , 2 or 3...
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Week 2 - July 6-12
(Preview)
Technical focus of Week 2 is continuation of from Week 1 - blade height off the water during the recovery phase. Day 1: Rowing. Technical session:Main focus: Keep the blades clear, off the water from finish to the full reach for at least 10 strokes. The goal is to collect 10 sets of 10 clear strokes (1...
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Week 1 - June 29-July 5 (post Covid-19 shutdown)
(Preview)
Technical focus of week 1 is blade height off the water during the recovery phase. Day 1: Rowing. Technical session:Main focus: blade clearance at the finish. Work on extracting the blades off the water clear. Common technical mistakes: early feathering of the blades in the water at the finish ca...
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Week 36, March 30-April 5, 2020
(Preview)
For those of you who have ergs at home, below are some erg workouts for the week from Coach Maks: Day 1) Steady state, 2 x 25’ @ R18. Stay at your 20’ test split + 15”. For this workout, try to keep your focus on good form, sustaining upper body angles during the drive, making sure that legs initiate the ver...
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Week 35 - March 16-22
(Preview)
In view of the Rowing Executives' statement (Sunday, March 15) as it regards rowing for the next two weeks for our health and safety in this uncertain time, a workout program is provided below for those that choose to go out on the water following all the safety protocols as laid out in that statement: D...
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Week 34 - March 9-15
(Preview)
If light, weather and water conditions permit on water rowing for 1 hour - be on time for a 6pm launch, which means 5:45 talk on the dock: ON WATER:Day 1) Push off the dock at 6pm. Warm up 30’. 1 x 20’ R24. Cool down for 10’. Day 2) Push off the dock at 6pm. Warm up for 25’. 1 x 3000m R26. 1 x 250m side by side race...
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Week 33 - March 2-8
(Preview)
This is the last RADAR test of the season! Please don’t forget to send your times to Sara F. so your coaches can see how your season has progressed. After this week, we will be on the water, if the conditions permit, for one hour. Sunset is at 7:07 for the first week so be ready to be on the water at 5:50 sharp...
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Week 32 - Feb 24-Mar 1
(Preview)
1) Erg non-stop for 30’ @ 20’ test split +10”@ R22-24. Rest 3’. 4 x 1’ at 20’ test split -8” @ R28. Rest 1’ between pieces. Day 2) Warm up on the erg 20’. Rest 3’. 1 x 19’ (4’R18/3'R20/2'R22/1'R24/2'R22/3'R20/4'R18). Start first stage of 4' R18 at 20’ test split + 8”, then for each rate change push the spli...
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Week 31 - February 17-23
(Preview)
Day 1) Erg non stop for 30’ @ 20’ test + 10” @ R22-24. Rest 3’. Then 2 x 2’ @ 20’ test - 6” at R28 with 3’ rest between pieces. If you cannot hold your split at the rate, increase your rate if you have to but important to keep the split. Day 2) Warm up on the erg 20’. Rest 3’. 1 x 19’ (4'R18/3'R20/2'R22/1’R24/2'R2...
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Week 30 - February 10-16
(Preview)
Day 1) Erging non-stop for 35' @ 20' test + 12" @ R22-24. Rest 3'. 1 x 3' at 20' test -6" at whatever rate you need to do to keep the split steady. Day 2) Warm up on the erg 20'. Rest 3'. 1 x 19' (4'R18/3'R20/2'R22/1'R24/2'R22/3'R20/4'R18). Start first stage of 4' @ R18 at 20' test + 8-10", then for each rate ch...
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Week 29 - February 3-9
(Preview)
Day 1Warm up for 25’. For those who did Beat the Beast, your practice is non stop 45’ at 2k + 22" @ R18.For those who are doing their 2k on Day 2, do the following:Warm up for 25’. Rest 3’. 1 x 500m open rate at projected 2k + 2" (this is first 500m of the race). Do it with the actual start. Rest 4’. 1 x 1000m open ra...
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Week 28 - January 27-February 2
(Preview)
Day 1)Erging. Warm up for 25’. Rest 3’. 1 x 500m open rate at projected 2k + 2" (this is first 500m of the race. Do it with the actual start). Rest 4’. 1 x 1000m open rate at projected 2k+ 1" (focus on consistency, no start sequence , no sprinting at the end, keep it consistent). Rest 5’. 1 x 500m open rate @ 2k-1...
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Week 27 - January 20-26
(Preview)
Day 1) Warm up on the erg 20'. 3' rest. 5' @ 20' test + 3" R24. 4' rest. 5' @ 20' test @ R28. 4' rest. 3' @ 15" ON open rate, max split, 15" OFF. Day 2) Warm up on the erg 25'. Rest 5'. 1250m race @ projected 2K split @ R30-32. Rest 5'. 500m @ R30 (last 200m sprint). Day 3) Practice on water. Warm up for 30'. Regroup at...
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Week 26 - January 13-20
(Preview)
Day 1) Erging. Warm up 20’. 3’ rest. 1 x 2’ @ R24 max pressure. 3’ rest/ 3 x 3’ @ R28 (1st set at 20’ Test -2”, 2nd set is 20’ Test - 4” , 3rd set is 20’ Test - 6”). Day 2) Erging. Warm up for 20’. 3’ rest/ 1 x 20’ at 20” ON @ R30 / 40” OFF.The goal is to find the split that you can hold for 20” with 40” break for the duration...
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Week 25 - January 6-12
(Preview)
Day 1) Erging. Warm up 35’ @ R18. Rest 2’, then 8’ at R22 @ 20’ test +10" Day 2) Erging. Warm up 20’ then 2 x 5’ at R24 @ 20’ test + 2”. Rest 5’, then 1 x 2’ @ 20’ test split -3".Day 3) Practice on water. R20 max distance. Focus on consistency of the pressure throughout the stroke. Make sure the load is displaced...
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Week 23/24 - Dec 23-Jan 5
(Preview)
Dear Master Athletes,Merry Christmas and Happy Holidays to everyone!Whether you spend these days with family, friends or just relaxing, I hope you stay safe and are able to enjoy this great time of the year. With 2020 approaching so quickly, we have only 6 months until our first major sprint race in...
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Week 22 - December 16 - 22
(Preview)
Day 1) Erging. 40’ non-stop @R18 @ 2k R28 test + 22”. This workout (Cat 6 intensity) at the given split trains oxygen transportation as well as working on base cardio fitness. 3-5” of 500m split slower or faster switches the intensity to another training zone which has a different physiological pur...
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Week 21 - December 9 - 15
(Preview)
Day 1) Erging. Warm up 25'. 1 x 8' @ R28 (keep pace at 20'R24 split*)/ rest 5' / 1 x 3' @ R28 at projected 2k pace. Day 2) Erging. Warm up 30'. 2k @ R28 (send result to saraforsting@gmail.com) Day 3) Row. Warm up 30min. Time Trial 20min @ R22. * - It is important to keep your 20'R24 split at R28 for the 8' piece. At...
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Week 20 - December 2-8
(Preview)
Day 1) 35' steady state @ R18, rest 2'. Then 3 x 1' @ R28 at projected 2k pace, rest 2' between pieces (Reference split is 20' R24 test split -6-8". Day 2) Warm up for 30' (20' steady state + 10' power pieces R20-28), rest 3'. Then 2 x 3' @ R28 at 2k projected split (20' test split - 6-8") with 3' rest between piec...
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